Diastasis Recti Workout 4: 10-Minute Post-Baby Abs (Advanced)

[@elizabethheap2128]

I’ve done your workouts for years, but was so diligent this pregnancy about your core and pelvic floor stuff. Just had my postpartum check after my 4th baby, and my doctor was blown away that my gap is almost closed! (I don’t think it ever got this close even years after my 3rd.) so thankful for you and all your workouts. I tell everyone about you.

[@nourishmovelove]

So happy to hear you have been loving the DR workout program!! Thank YOU for sweating with us!

[@املعثمان-ق1ز]

I want to say thank you sooo much. Your videos helped me a lot, I was 3 and half finger separation and know I can hardly stick one finger in. Finally I have closed my DR after 4 month of doing your videos.

[@nourishmovelove]

I am so happy to hear these have been helpful!

[@GlamTam]

I’m 4 months pp. After giving birth I thought doing typical “ab” workouts was the only way to get your core strength back after pregnancy. Nope, these slow and steady, deep core workouts have CHANGED me! I honestly feel like k have better core strength now than before I was pregnant! Thank you, I love these videos! 🙌🏽

[@nourishmovelove]

Yes! These core recovery workouts are so important! I'm so glad you've found these helpful!

[@Amber-kg3hf]

I am nearly 9 years out from my last pregnancy. I still have about a 1.5-2cm DR. I resistance train, mostly the major large compound lifts, and thought I was getting enough abs from bracing. I recently realized I was wrong and started seriously thinking by fixing my DR and doming. I've even considered surgery but am going to seriously work on core strength from now through the summer to see what results I can achieve. I have found your videos tremendously helpful and am noticing positive changes in my abs including less doming. Very thankful to you and Sari both! :)

[@nourishmovelove]

So glad you found your way to our DR workout program! You are so awesome!

[@TheOranger1]

2 months postpartum with my second baby and I’m SO proud of myself! This is the first program that I have been able to follow and not stop. My first post pregnancy I couldn’t follow the program and it took me MONTHS to finish it. So, Thank you! I have a week 4 days left to go thanks to you.

[@nourishmovelove]

You should be so proud of yourself!! So glad you found your way to our DR program and you are loving it! You are so awesome mama!

[@direilisbeltran5276]

this videos dont have enough likes, and I cant give more than one! 😅 I've started doing this set of videos a few weeks ago and have been doing them at least 3-4 times weekly and honestly just the change in my mood and confidence was enough of a change to start loving your content but to actually see the changes on my belly has been a game changer, I gave birth on December and lost my baby on January 2, to say my mental health has taken a toll is little, but to see my body just go through all the changes one goes through postpartum and not have my baby has made me hate and loath my body even more, I couldn't afford a PT therapist as its very expensive and that made me feel worst as I was even having incontinence problems, Ive felt my body was punishing me as well as life, started doing your exercises to try and at least get my body somewhat back to a place that a didn't hated it so much and maybe fix some of my pelvic floor issues, and let me tell you I feel it and I see it, it has brought back a little light in my days as I can at least feel my body stronger and I feel more in control of it instead of the other way around, I don't feel trapped in it and its has served as a domino effect in other areas of my journey to loving myself a little more, thank you

[@nourishmovelove]

Thank you so much for your support!! You are so awesome!!

[@vtigzy]

I hope you are doing well a few months on. Postpartum recovery with a baby to show for it & miscarriages in the first trimester are hard enough times to navigate. I cannot imagine the pain of losing your little one after just starting your new life with them. Sending much love & healing for you physically, but even more so emotionally

[@camilleorfao]

Day 12 of your postpartum workout plan! Let's goooo!! 💪

[@nourishmovelove]

Keep up the awesome work!

[@ToneTighten]

core exercise video aimed at postpartum recovery Good Job!

[@nourishmovelove]

You are so awesome mama!!

[@anastasias.9948]

I'm almost 2 years pp after my 3rd and just now starting to feel my core again thanks to your exercises. Thank you so much!

[@nourishmovelove]

YEAH! Way to get it done!

[@fit.by.kersey]

Thank you for this!! 🙌🏼 I’ve done all of your other DR videos numerous times and loved having a more advanced option!

[@nourishmovelove]

So glad this is helpful for you!

[@purplelucrezia]

Thanks!

[@nourishmovelove]

Thank YOU for your support!

[@taliaadamsson7914]

Thank you, I really loved this!! Even nine months pp I was shaking and found this very challenging!

[@nourishmovelove]

So glad you loved this one!

[@stephanieknobloch9029]

Great to have videos for this. Thanks NML!!!

[@nourishmovelove]

Glad these are helpful!

[@lysscatherine]

Mama!!! Your workout change my life always for the better. 8 weeks postpartum and you’re doing planks. You’re my inspiration ❤❤

[@nourishmovelove]

Keep up the great work!

[@meganengland5123]

This is such a great resource! Thank you!

[@nourishmovelove]

I am so glad you've found this helpful!

[@feruzahijra5949]

I can’t believe the plank was that hard even though I’m almost 5 years postpartum and I have been following your workouts…. I’m literally sweating….. I’m glad that I managed to follow this 28 day challenge and I’m on my second week bravo 👏 😊

[@nourishmovelove]

You are one amazing mama!!! Keep up the great work!

[@ah-workout-22]

This is wonderful 😊😊

[@katsons3]

I love this. It helps me to continue my pelvic floor exercise. Having you coaching me makes the workout great! Thank you for your time of posting and working out w/ us mama's even when our children are adult age ;)

[@nourishmovelove]

Thanks for putting the workouts to such good use!

[@ana.cecilia.eumesma]

Thank you sooooo much for another great video!!!

[@nourishmovelove]

So glad this is helpful!

[@helenaprivitera7252]

Fantastic advanced DR workout for busy mums. I really felt the core tighten and love that inner burn ❤️‍🔥

[@nourishmovelove]

So glad this was helpful for you!

[@ana.cecilia.eumesma]

9 weeks postpartum and I was shaking!!!

[@nourishmovelove]

You are one amazing mama!

[@sarahedwards5574]

Omg love the MN t-shirt!! ❤

[@nourishmovelove]

Yeah!!

[@nattywho]

I’ll be doing this today!!!

[@nourishmovelove]

Hope you love this!

[@hollyjollyjo]

woooo! burn baybay

[@nourishmovelove]

Right! Way to go!

[@laurendewey-wright5410]

I've loved following these videos in my postpartum journey, but now I just found out I'm pregnant with no. 2! Do you think i can still use these videos throughout my pregnancy?

[@nourishmovelove]

Yes you can!

[@mumjeanz]

Love this video and so appreciate the dedication. I did though have to keep going back to re-listen to the voice instructions because the music was so distracting and the volume was too high to really listen to the instructions.

[@nourishmovelove]

Thanks for the feedback!

[@BLucky11]

This is mu favorite one so far! So challenging in the best way possible

[@nourishmovelove]

So glad you loved this workout!

[@nancyg78]

W🥵W I did 2 weeks of your beginner program,I thought to myself self yess I could definitely try the advance version 🥵 holy cow love it, but I think I need one more week 😂 thank you 🙏🏼 NML for this amazing videos

[@nourishmovelove]

Way to get it done! You are so awesome!

[@lieslharewood]

Thank you so much! I did this one today and have started to do your workouts first thing in the morning for DR. I think I am going to do all the ones without equipment until I get bored and then get a pilates ball and strap down the road. This one was harder today but worth it!

[@nourishmovelove]

So happy to hear you are loving the DR workouts! Keep up the amazing work!

[@Melshed]

Thank you for this video! I’ve successfully closed up my DR, but I’m trying to learn to do ab work without letting my hips pop to into an anterior tilt and my abs bulging out, and it’s been extremely difficult! Thank you for the internal and external visuals that I can focus on! Any other tips would be so appreciated.

[@nourishmovelove]

So glad this is helpful! We will be releasing more workouts like this in the coming weeks so stay tuned!

[@gintare8811]

How did you get your DR to close and how long did it take? I have given birth a month ago and very stressed as I have a 4 finger gap 😓

[@Melshed]

@@gintare8811 I assume it varies widely from person to person. I had mine for years before I even knew it and it took even longer before I worked on it consistently, so I can’t really say how long it took.

[@puyangyang5683]

Hi, thank you for the video . Just have a doubt that I saw online that plank was not safe for diastasic recta, but this video includes plank and says safe for diastasic recta , I am just confused for it, thank you.

[@ginnamage56]

I came here for the same thing.

[@nourishmovelove]

Hi - great question! You'll see this is an advanced workout, but I have a beginner version I'll link below that I'd recommend trying before this one. I work with my pelvic floor PT in this video and it's really important to keep an eye on that coning/doming you see in your midsection. New research suggests "soft" coning (coning where the tissue feels soft) is ok to an extent - you want to pull back and modify if that tissue feels hard ("hard" coning) as it means you're putting too much pressure on those muscles. Some pressure is ok though to work back up to being able to plank properly. Depending on the severity of your DR, you can adjust and modify as needed to work back up to being able to plank fully. The beginner version of this workout can be found here: kzbin.info/www/bejne/q2S7iZaVmLmMgLc

[@BeeSammie]

What size are you in the Lululemon biker shorts? Thinking about getting a pair! Do you like the Align version best?

[@nourishmovelove]

The Aligns are my favorite! I wear a 4 -- lululemon.prf.hn/l/zjbq1bB

[@akilahmaynard2653]

i started yesterday i am 2 months pp am i to do the exercise one challenge per day

[@nourishmovelove]

So glad you are loving this postpartum plan! Thank you for choosing to sweat with us!

[@michellecuevas6451]

Hi. Can a 2 months PP do this work out??

[@nourishmovelove]

If you’ve been cleared for exercise, this is a good low impact option to try. Always listen to your body and slow down when needed!

[@ms.slb.librarian]

I have 2-finger separation and bulging I'm trying to correct. I've started your beginner DR workout--how will I know I'm ready for this more advanced series?

[@nourishmovelove]

It varies based on your gap and the tension you feel! I would recommend doing it 3 times a week until you can do each exercise with ease! Here is a variety of DR workouts we have so you can always mix it up -- www.nourishmovelove.com/home-workouts/?_sft_category=diastasis-recti-exercises

[@erink.3692]

I'm 4 YEARS postpartum and in decent physical shape. I still have a little DR and get quite a bit of doming/coning during ab work. Could doing these exercises consistently and correctly help that? Any other tips?

[@nourishmovelove]

Yes! I recommend adding these exercises to your routine 3-5 times a week.

[@criminyworldriseedify8962]

Please update us on if it’s working for you! Still in pain from my DR and considering all this

[@shanadeitrick1363]

@@criminyworldriseedify8962 even if you don’t have DR, this is so important to strength and stability and posture … it can’t NOT work!

[@christianek3822]

Everywhere you look one says that planks are not a good idea when it comes to DR. I am a bit confused. Is it about the way you do it?

[@christianek3822]

Don't get me wrong... I love your Videos!

[@nourishmovelove]

When experiencing DR planks, crunches, any movement that causes a visible coning or doming should be avoided! Here is a great reference for more information about DR -- www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/

[@mcsuyat7834]

is planking safe for CS with diastasis recti?

[@nourishmovelove]

New research suggests modified planking can strengthen the muscles and help repair DR, though you want to be conscious of how much pressure you're applying. "Soft doming" (being able to press into the dome/tissue feels soft) is ok whereas "hard doming" means you are putting too much pressure on the abdomen and need to pull back and modify your plank.

[@nagendranrajendran9966]

Are planks okay to fix diastasis recti? I have read traditional planks and push ups need to be avoided, or they may make things worse.

[@nourishmovelove]

Take modifications as needed -- the workouts in this program are what healed by DR!

[@SadafKhan-eg9kx]

So this is 28 day challenge nd we have to d each challenge one day

[@nourishmovelove]

I would recommend following along with the calendar, taking rest days when needed! Here is the full calendar (click on the titles of the workouts to get direct access to the workouts)! -- www.nourishmovelove.com/wp-content/uploads/2023/03/DR-Calendar-PDF.pdf

[@SadafKhan-eg9kx]

@@nourishmovelove thank you so much this was needed a proper program to repair my core again I will start soon lots of love from Pakistan

[@shantelmyers5093]

What do I do if when I inhale to do the belly breathing with my knees at 90 degrees I experience some doming but just on the inhale part

[@nourishmovelove]

Soft doming is okay!

[@shantelmyers5093]

Ok great!! Thank you so much for these videos and knowledge you share on this topic.

[@rubabmustafa7484]

Hi, i am 4 months postpartum and i had a C section. When i can start these exercises? Any other suggestions will be helpful. Thanks

[@nourishmovelove]

Hi! I recommend checking with your doctor or midwife about c section recovery -- every recovery process is so different it's hard to give general advice!

[@kulsumabegum5196]

Im 2 months postpartum. Ihave gone from a 4 finger gap to 1 finger gap, but my tummy still looks like its sticking out and my core doesnt feel tight, why is that?

[@nourishmovelove]

Since every experience is difference I would continue working on this ab challenge! I would also recommend talking to your doctor or a physical therapist!

[@amanda.zayas77]

I thought planks were not safe for DR?

[@nourishmovelove]

It really depends on how much tension you can generate across your gap!! Dr. Sari talks more about it in the first few videos of this series!

[@emilyv4567]

How in the world do you feel your pelvic floor?

[@nourishmovelove]

Here is a great resource to check for DR and pelvic floor -- www.nourishmovelove.com/diastasis-recti-how-to-check-for-dr/

[@candacemackay5032]

2 years pp and still can’t do those planks 😩😆

[@nourishmovelove]

Continue working on your DR program!!

[@Kelyejenfr]

To hard to do but I try my best dear teacher ❤🥹

[@nourishmovelove]

You are so awesome!